Are you in a quest for peace of mind, prosperity, desire fulfillment, stress relief, energy and a whole, fulfilling life? You will be able to achieve all of this through meditative practices.
Surely many still think that meditation is needed only for yogis and those who are engaged in spiritual practices. In fact, this is not the case, meditation is needed by everyone. This is a practical and convenient activity available to everyone.
When you first sit down in meditation, it seems to you that nothing is happening, you just sit and think very loudly.
Getting rid of thoughts is difficult and it takes a long time to clear your mind. But that’s okay, people have been meditating for almost 3,000 years, and many have probably experienced similar feelings of impatience, inability to concentrate.
In this article, I will cover the techniques, benefits of meditation, and basic information for beginners.
Table of Contents:
- Science-Based Benefits of Mediatation
- Perfect Time for Mediatation
- Techniques for Beginners
- Tips
Science-Based Benefits of Meditation
During the practice, the body is fully relaxed, but at the same time many processes are launched in it that affect the physical and mental state of a person.
Meditation is watching yourself, your thoughts. In an environment of constant stress, this practice is very important. It helps us to relax, focus, improve concentration and attention, relax the nervous system, allow us to calm down and concentrate.
1. Reduces Stress
Meditation has a positive effect on the brain. Numerous studies have shown that the amygdala, which is responsible for emotional reactions, shrinks significantly with practice.
This leads to the fact that a person becomes more balanced and less sensitive to irritants from the external environment.
Meditation helps to more easily let go of fears, pain and resentment, stimulates brain activity, increases concentration and attention.
And after practice, both hemispheres of the brain begin to work in a balanced way – this brings order to your life.
2. Heals the body from the inside
Meditation brings changes on a physical level – every cell of your body is filled with prana (life energy). When the level of prana in the body increases, it leads to an increase in joy, calmness and enthusiasm.
Some studies have shown that people who meditate for at least 15 minutes a day have increased the tone of the vagus nerve that connects the heart and brain.
At the same time, the level of cortisol, the stress hormone, decreased in the body. These two phenomena combine to reduce the risk of stroke and heart attack.
In addition, oriental practices lower blood sugar levels, which is beneficial for diabetics, strengthen immunity and slow down the aging process in the body.
Also, meditation:
- lowers high blood pressure
- reduces the level of lactate (lactic acid) in the blood, relieving anxiety attacks
- reduces stress-related pains such as: headache (tension), ulcers, insomnia, muscle and joint pain
- increases the production of serotonin, which is responsible for good mood and social behavior
- increases energy levels as you gain access to an internal source of energy
3. Weight loss
Losing weight is continuously linked to metabolism. Stress is a huge obstacle to the proper functioning of the body, and constant nervousness can lead to weight gain.
Therefore, in order to speed up the metabolism, it is important to learn how to relax, which meditation will help to cope with.
And, the practice has a positive effect on the quality of sleep, which is extremely important on the path to an ideal body.
4. Development of consciousness
As meditation is incorporated into daily life, your consciousness develops and, over time, becomes capable of experiencing higher and subtle states.
As consciousness develops and expands, the worries in your life become insignificant. Anger and frustration become fleeting emotions that arise only for a moment and quickly dissolve. You let go of the past and start living in the present moment.
5. Harmony with the outside world
Those people who devote enough time to studying their own nature begin to better understand and feel those around them.
While meditating, you are in an infinite space of peace and love – and you radiate corresponding vibrations into the world. You come to harmony with yourself and, as well, influence the thin layers of the universe.
When?
It is recommended to meditate when both the brain and the body will be most ready for this – immediately after waking up or before bed. It is best to meditate 2 times a day.
9 Reasons to meditate in the morning
- You will be more resilient to stressful events that you will inevitably face during the day.
- Regular meditation will reduce your anxiety levels.
- Meditation boosts your emotional intelligence, which means you can do more in dialogue and collaboration with others.
- It will be easier for you to do work that requires concentration.
- In difficult situations, it will be easier for you to control yourself. Less impulsive rash reactions – less conflict and unpleasant consequences.
- You will strengthen self-control, so it will be easier to quit bad habits, choose healthy foods, and control your time on social media.
- Your memory will improve, it will be easier for you to keep in mind diverse work tasks, etc.
- You will become more creative.
- You will be more optimistic about things, perceive mistakes as hooves, see growth points in your weak spots, and opportunities in times of crisis.
Meditation before sleep
After a long and hard day, thoughts about it are still spinning in my head.
The stress accumulated during the day does not go away, and it can be difficult to fall asleep.
That is why evening meditation is needed. It is necessary to remove stress and it helps to fall asleep faster.
Techniques
1. Breath monitoring
Get into a comfortable sitting position with your back straight; you don’t need to cross your legs in a yoga pose. Your body needs to get used to it and you need to be comfortable.
Prepare to stay still for at least 15 minutes, preferably 24 minutes. It is believed that 24 minutes is optimal for getting the effect of meditation.
Take a few full breaths and then just start observing the breath. Switch all your thoughts to this process only.
Now for you there is nothing more important than how you breathe, watch how the air goes in and out. In this case, you can mentally count the breaths; – this will allow your thoughts not to scatter in different directions, but to be in the mainstream of meditation.
Then slowly come out of the meditation state and return to your normal activities.
2. Self-observation
Calm the mind by doing a series of 21 in and out breaths, simply observing the breath as you did in the previous technique. This will be the setting for practicing the second technique.
Now you will observe your feelings, emotions and thoughts. The point here is to follow all the emerging feelings, mental images, not pushing them away, not giving an assessment, not preferring one to the other. You just need to let them appear and disappear in peace.
3. Chanting Mantras
Mantras can be composed of one syllable, word or phrase.
The most common mantras are Om, Amen and Om Mani Padme Hum. If this option does not suit you, just take the word “love” as a basis and see what happens.
The mantra can be repeated both aloud and silently – synchronizing it with the breath.
4. Meditation on Vendanta
As soon as absolutely any thought arises in your head, for example, “I’m bored”, you need to ask yourself the question: “Who perceives this thought? For whom does it arise? ”
The answer seems obvious: “For me.” And then you ask yourself the following question: “Who am I? Where and what are my origins? ”
As a result of such a chain, you will come to liberation from your own ego and to communion with the world.
5. Guided Meditation
My personally favorite. Perfect for beginners.
Everything you have to do is to find suitable meditation on Youtube and follow the instructions.
Such meditation is performed by a person who tells you step by step what to do, what to think about.
Beautiful and calm music plays in the background.
There is no time problem, your 15 minutes will be over when the author says goodbye to you. You don’t have to guess the moment or set the alarm.
Tips
1 Install a dedicated meditation app. Set the time you need, the sounds of rain or the sound of the sea, whatever you want and start your meditation
2. You can get up a few hours before waking up, the best time is 5-6 am, meditate and go to bed again.
3. Try all the techniques before choosing one
Do not forget that this practice is only for you, don’t stop reminding yourself of its benefits and necessity, and then you will not get bored and you will continue your journey to prosperity, self-realization and self-awareness.
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